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Chickpea : Nutrition and Health benefits

Chickpea

The chickpea is an annual legume. It belongs to family Fabaceae and subfamily Faboideae. The botanical name of chickpea is Cicer arietinum. Different types of chickpeas can be found all over the world. These are variously known as gram or Bengal gram, garbanzo or garbanzo bean, Egyptian pea, chana, and chole. Seeds of chickpeas are protein-rich.

Chickpea

Chickpeas can be ground into flour to make falafel. It is also used to make salads, soups and stews, curry and other meal products. It is important in Indian and Middle Eastern cuisine.

Nutrition

Chickpeas are dense in nutrients. They provide rich content of protein, certain dietary minerals like iron and phosphorus, folate and dietary fiber. It also contains a moderate amount of thiamin, vitamin B6, magnesium and zinc. According to the reference levels established by the United Nations Food and Agriculture Organization and World Health Organization, proteins in germinated and cooked chickpeas are rich in essential amino acids such as lysine, isoleucine, tryptophan, and total aromatic amino acids.

Effects of Cooking

A serving of 100g of cooked chickpeas can provide 164 kilocalories (690kJ). These cooked chickpeas contain 60% of water, 27% of carbohydrates, 9% protein, and 3% fat. Cooking can increase quality of protein by inactivating or destroying heat-liable anti-nutritional factors.

Chickpea

Cooking can also increase the digestibility of proteins, essential amino acid index, and protein efficiency ratio.  It can also significantly reduce fat and mineral contents.

Germination

Germination of chickpeas improves the digestibility of proteins but it occurs at the lower level than cooking. Chickpea germination improves crude protein by degrading protein to simple peptides. It improves crude protein, non-protein nitrogen, and crude fiber content. Germination can decrease the amount of tryptophan, lysine, sulfur, and total aromatic amino acids.

Minerals and vitamin B can be retained more effectively during germination rather than with cooking.

Stachyose and raffinose are the oligosaccharides that can be reduced in higher amounts through germination than through cooking. Phytic acids can also be decreased significantly.

 Leaves

Leaves of young chickpeas are consumed as cooked vegetables in some parts of the world. Chickpea leaves can supplement more dietary nutrients to the malnourished populations. Chickpea leaves have a significantly higher mineral content than either cabbage leaves or spinach leaves. But nutrient availability and environmental factors can influence content of minerals.

Chickpea

Also Read: How to grow chickpeas

  Nutritional value per 100gm

 

Energy                                                           686 kJ (164 kcal) 

Carbohydrates                                             27.42 g

Sugars                                                                 4.8g

Dietary fiber                                                      7.6 g

Fat                                                                     2.59 g

Saturated                                                         0.27 g

Monounsaturated                                          0.58 g

Polyunsaturated                                              1.16 g

Protein                                                             8.86 g

Chickpea

 

Vitamins                                                    Quantity                                                       %DV

Vitamin A equiv.                                                1 µg                                                                      0%

Thiamine (B1)                                               0.12 mg                                                                  10%

Riboflavin (B2)                                            0.06 mg                                                                    5%

Niacin (B3)                                                    0.53 mg                                                                   4%

Vitamin B6                                                     0.14 mg                                                                  11%

Folate (B9)                                                       172 µg                                                                  43%

Vitamin B12                                                                    0 µg                                                                    0%

Vitamin C                                                         1.3 mg                                                                   2%

Vitamin E                                                      0.35 mg                                                                   2%

Vitamin K                                                           4 µg                                                                     4%

 

Minerals                                                  Quantity                                                            %DV

Calcium                                                            49 mg                                                                    5%

Iron                                                                2.89 mg                                                                 22%

Magnesium                                                      48 mg                                                                 14%

Phosphorus                                                    168 mg                                                                 24%

Potassium                                                       291 mg                                                                   6%

Sodium                                                                7 mg                                                                   0%

Zinc                                                                 1.53 mg                                                                 16%

 

Other constituents                               Quantity

Water                                                              60.21 g

Conclusion

Chickpeas are a good and easy source of having a lot of nutrients in a single dish. Some evidences have revealed that consumption of chickpea has benefits more than just providing basic nutrition. Consuming these may prevent the development and progression of many chronic diseases like cardiovascular diseases, type 2 diabetes and many more. These also help in weight management.

Here at gardeninfograph we try to bring in front of you many relatable topics that are can add up to a healthy diet in your homes to keep your family and friends healthy. Some topics that we have covered are corngiloyedible flowerscardamomblack peppercucumberolive, groundnut, fennel and you will find many more.

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